20210406

Warmup:

500M row

10 Cherry Pickers

10 Kickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10 PVC pass throughs

On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle). Put bar down, then pick up in Clean Grip and perform 3 reps of:  dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

S/S/S:

Deficit Deadlifts

5X5

Increase weight ea set

Compare to 15 Feb

Video courtesy of Rogue Fitness.  Our re-test of our 5X5 for Deficit Deadlifts should so a good increase in weight. Remember, keep that core tight and back as flat as possible at the bottom!

WOD:

5 Rounds:

5 Clean & Jerks (135/95)

10 Toe2Bars

Your goal for this WOD should be sub-10 Min (2 min or less per round).  That means, the Clean & Jerks should be unbroken and Touch & Go.  If that means scaling the weight, do so today.  Today is about moving with a purpose more than it is about moving a lot of weight.  If 135/95 is 70% or higher of your 1RM, scale back.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra Pose – 2 min

 

Iron Cross Hold – 1 Min per side

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